Jeff nippard upper lower strength and size program

The rectus femoris originates on the illium of the “hip bone” INSERTION: Tibial tuberosity EXERCISES: Back squat, leg press, front squat, leg extension, dumbbell walking lunge, Bulgaria

SIZE AND STRENGTH PROGRAM LOWER

JEFF NIPPARD’S

SIZE AND STRENGTH PROGRAM

LOWER

JEFF NIPPARD’S

All documents included or exchanged between Jeff Nippard and the Client are the intellectual property of STRCNG Incorporated and are not to be copied, sold, published, posted, or redistributed either in part or in full without my written

consent All violations will be prosecuted to the fullest extent of the law

Jeff Nippard is not a doctor or registered dietitian The contents of this document should not be taken as medical advice It is not intended to diagnose, treat, cure, or prevent any health problem - nor is it intended to replace the advice of a physician Always consult your physician or qualified health professional on any matters

regarding your health Use of the information in this program is strictly at your own risk Jeff Nippard and/or STRCNG Incorporated will not assume any liability for any direct or indirect losses or damages that may result including, but not limited to, economic loss, injury, illness or death

For customer support please email info@strcng.com As much as I love connecting

on social media, I am not able to reliably respond to the questions I receive across platforms so please direct any questions to the email above Please allow 3-5

business days for an email reply

Thank you so much for your support and good luck with the training!

COMMENTS FROM JEFF

UPPER/LOWER SIZE AND STRENGTH PROGRAM 32

Jeff is a professional drug-free bodybuilder and powerlifter Through his informative

and entertaining Youtube channel which has gathered a fan-base of over 1 million subscribers, Jeff aims to share the knowledge he has gathered through university education and field experience with others who are passionate about the science behind building muscle, losing fat and getting healthier

He earned the title of Mr Junior Canada for natural bodybuilding in 2012 and as a powerlifter, Jeff held the Canadian national record for the bench press in 2014 As a powerlifter, Jeff has claimed a 502 lb squat, 336 lb bench press and a 518 lb deadlift with an all time best Wilks score of 446

With a Bachelor of Science degree in biochemistry, Jeff has gathered the requisite

scientific knowledge to compliment his practical experience acquired through

ABOUT ME

training and coaching Jeff has coached women’s bikini and men’s bodybuilding national and provincial champions, professional natural bodybuilders and nationally and IPF Worlds qualified raw powerlifters He has presented seminars on Block

Periodization, concurrent training and nutrition and training for natural bodybuilding

in academic settings including the 2014 Online Fitness Summit, Lehman College and the University of Iowa He has aspirations of completing a PhD in exercise science or

a related field

Jeff currently lives in Kelowna, Canada where he is producing informative YouTube videos and podcasts

KEY TERMS

DB: Dumbbell

the body during exercise training In training contexts, this generally involves

progressively increasing some lifting parameter over time (usually weight or reps)

scale, with 10 meaning muscular failure was achieved

%1RM

LOAD: The weight of the external resistance

load

determine max strength

muscle mass (For Example: squats, bench presses and deadlifts)

(For Example: cable rows, lunges, hip thrusts, military presses, pull-ups, etc.)

targeting a single muscle – these are usually used to isolate a specific, smaller muscle

or to generate metabolic stress

ABOUT THIS PROGRAM

WHAT THIS PROGRAM IS

The primary goal of this program is to maximize muscle hypertrophy and strength development for individuals in the intermediate-advanced stage of training

advancement The secondary goal of this program is to introduce more advanced and specialized intensity techniques to recruit a larger spectrum of muscle fibers and focus on weak point development It’s difficult to pin down exactly what

“intermediate-advanced” means in terms of a specific training age due to the fact that training years in the gym are not equal across individuals For example, some folks may have spent 10 years training in the gym, but that time may only actually be

“worth” 1 or 2 years if they’ve spent the majority of their time pumping and going through the motions without focus or direction But as a general guide, if you’ve been training for roughly 2-5 years, with a generally serious approach toward your training sessions, you will benefit from this program If you’ve been training without

adequate structure for even a few months, it doesn’t matter how long you’ve been in the gym, this program will get you on the right track

This program is intended to build on my Push Pull Legs Hypertrophy Program but you can still run this program without having run the PPL program first You can also run these in “reverse order” where you run the upper/lower program first and then run the PPL program after

Before we dive into the nuts and bolts of the program itself, I want to first make it clear what this training manual is intended to accomplish As I’ll allude to throughout the document, this program is only comprised of a single training block lasting 9 weeks Because wave-loading is used as the main progression model, there is no formal deload included, however, fatigue will be managed by “waving” efforts in the gym (where Weeks 1, 4 and 7 serve as “mini-deload weeks”) We will be using three separate 3-week waves: Week 1 will feel relatively easy, Week 2 will be a bit harder and Week 3 will be quite challenging Then in Week 4, efforts will be lower again and we will build back up from there over the next 3 weeks This is what is meant by

mind-WHAT THIS PROGRAM ISN’T

If you’ve been in the gym for less than 2 years, I’d recommend running through my

that you have already established an adequate strength and technique base before running this high frequency program

This program is not intended to be an all-inclusive resource for all things training related I initially wrote this document as a supplemental resource to my Science

will be information covered in the series that won’t be recapitulated here

With that said, there is still plenty to chew on here: just about 80 pages in total, including a full blown anatomy section (something I didn’t have the chance to cover

in a single YouTube Series in detail), a section explaining the specific programming principles at play (volume, intensity, frequency, etc.), video links for technique

demonstration for each exercise and over 30 scientific references

FUNCTIONAL ANATOMY

It’s important to understand the functional anatomy and biomechanics of the

main muscles we’ll be targeting before we can understand how to best train them Functional anatomy determines what muscles can do There are two things to

consider when looking at a muscle’s functional anatomy – origin and insertion Muscles attach to bone by tendons from at least two points The origin is the fixed attachment which does not move and the insertion is the attachment which moves closer to the origin when a muscle contracts This contracting phase, referred to as the concentric phase (known as the “positive” phase), is normally followed by the eccentric phase (lowering the weight – also known as the “negative” phase)

QUADRICEPS: The quadriceps (“quads” for short) are

comprised of four muscles, often referred to as “heads”: the vastus lateralis (“quad sweep”), vastus medialis (“tear drop”), rectus femoris (the middle portion of your upper thigh), and vastus intermedius (which runs underneath rectus femoris) The quads act to extend the knee, taking the leg from a bent position to a straight position Each muscle of the quad has its own unique insertion which we won’t worry about too much here Just remember that the main action of the quads is to extend (straighten) the knee

ORIGIN: The vasti muscles originate on the body of femur

(“thigh bone”) The rectus femoris originates on the illium of the “hip bone”

INSERTION: Tibial tuberosity

EXERCISES: Back squat, leg press, front squat, leg extension, dumbbell walking

lunge, Bulgarian split squat, knee-banded leg press, dumbbell step-up

Figure 2: Quadriceps Anatomy

Figure 1A: The Main Posterior Muscles Figure 1B: The Main Anterior Muscles

HAMSTRINGS: The hamstrings are

actually a complex of four muscles:

semimembranosus, semitendinosus, and

biceps femoris (which consists of a long

head and a short head) The hamstrings

collectively act to both flex the knee (take

the leg from a straightened position to a

bent position, as in a leg curl) and extend

the hip (pushing your hips forward, as in a

deadlift)

ORIGIN: The semitendinosus,

semimembranosus, and long head of the

biceps femoris originate on the ischial

tuberosity The short head of the biceps

femoris originates on the linea aspera

INSERTION: The semitendinosus and

semimembranosus both insert on the tibia,

while both the long and short heads of the

biceps femoris insert at the fibula

EXERCISES: Stiff leg deadlift, good

morning, deadlift, lying leg curl, seated leg

curl, cable pull-through, deficit deadlift,

barbell 45° hyperextension, sliding leg curl,

reverse hyper

GLUTEALS: The gluteals (or “glutes”) are also a complex of muscles consisting of the

gluteus maximus, gluteus medius, and gluteus minimus As the name suggests, the

Figure 3: Hamstrings Anatomy

gluteus maximus is the largest of the three, followed by the gluteus medius, and the smallest gluteus minimus The gluteus maximus has multiple origins including the pelvis, sacrum, coccyx, and thoracolumbar fascia and multiple insertions including the upper femur and IT band Because of this, it is able to perform a wide variety of functions, but primarily:

- Hip extension (push your hips forward)

- Hip abduction (move your thigh away from the midline)

- Hip external rotation (rotating your thigh bone outwards)

- Posterior pelvic tilt (tucking your butt “in”)

The smaller glute medius still occupies a hefty portion of the rear hip musculature and functions primarily as a stabilizer during dynamic movement and as a hip

abductor It originates on the pelvis and inserts on the femur It is most effectively trained with exercises that require a high degree of stability, especially unilateral movements such as walking lunges, and exercises that train hip abduction, such as machine hip abductions

ORIGIN: The gluteus maximus, medius, and minimus originate on the ilium.

INSERTION: The gluteus maximus and gluteus minimus insert to the iliotibial tract (IT

band) and the gluteal tuberosity on the femur The gluteus medius inserts to the greater trochanter on the femur

EXERCISES: Back squat, stiff leg deadlift, good morning,

deadlift, front squat, barbell hip thrust, dumbbell walking lunge, cable pull-through, machine hip abduction, deficit deadlift, Bulgarian split squat, barbell 45° hyperextension, knee-banded leg press, dumbbell step-up, reverse hyper, cable standing hip abduction

Figure 4: Gluteals Anatomy

PECTORALIS: There are

two pectoralis muscles (pecs for short) located on your chest: the pectoralis major and the pectoralis minor The pectoralis major can be divided into two heads: the clavicular head or “upper chest” (which originates at the clavicle) and the sternal head or “lower chest” (which originates at the sternum) The pecs act

to adduct the upper arm (bring the upper arm across the body), and to internally rotate the shoulder joint The clavicular fibers also aid in shoulder flexion (raising your upper arm up), but the sternal fibers do not

minor originates on the 3rd-5th ribs

inserts to the coracoid process (front of your shoulder)

bench press, cable flye 21s, barbell incline press, dip, machine chest press, barbell floor press, push-up, California press

Figure 5: Pectoral Anatomy

BACK: The back is

comprised of a massive web

of muscles, so for the sake of

simplicity we will only look

at the largest back muscles

The latissimus dorsi (lats for

short) is a big muscle which

runs from just underneath

your arm pit all the way

down to the bottom of your

back The lats primarily act to

extend the shoulder (bring

your upper arm downward)

and adduct the shoulder

(moving your elbows

towards your mid back)

The trapezius (traps for

short), is another large

muscle running from the

base of the skull down to the

middle of your inner back

When people think about

the traps, they tend to only

think of the upper fibers, but the middle and lower fibers take up a very large surface area as well The traps act to elevate the scapulae (shrugging your shoulders), retract the scapulae (pull the shoulder blades back), and extend the shoulder (pull your arms backward when your elbows are raised)

Figure 6: Latissimus Dorsi Anatomy

thoracolumnar fascia

row/bent over row, wide-grip

pull-up, cable close grip row, machine chest-supported row w/ band, seated T-bar row, neutral-grip pull-

up, eccentric-accentuated cable row, banded chest-supported row, barbell supinated row, supinated lat pulldown, machine high row, barbell bent over row

TRAPS:

traps), corresponding supraspinous ligaments for the mid and lower traps

pulldown, cable seated row, kneeling straight-arm cable pull-over, cable reverse flye, dumbbell one-arm row, chest-supported T-bar row w/band, low-to-high reverse flye, single-arm pulldown, seal row, reverse pec deck

Figure 7: Trapezius Anatomy

BICEPS: The biceps brachii are a two-headed muscle containing a long head and a short head They collectively act to flex the elbows (bring the elbow from a straightened position to a bent position), and supinate the wrist (twist the pinky upwards) The brachialis, which runs underneath the biceps brachii, is also a strong elbow flexor.

eccentric-accentuated cable row, dumbbell row, EZ bar curl 21s, barbell supinated row, neutral-grip pull-up, supinated lat pulldown, machine high row, eccentric-

accentuated hammer curl

upper arm and are made up of three heads: a

long head, a medial head, and a lateral head The

triceps collectively act to extend the elbow (bring

the elbows from a bent position to a straightened

position)

press, dip, myo reps floor skull crusher, machine chest press, cable triceps kickback,

Figure 8: Biceps Anatomy

Figure 9: Triceps Anatomy

barbell floor press, push-up, California press, eccentric-overloaded rope overhead triceps extensions

comprised of 3 different heads, the anterior deltoid (the “front” delt), the lateral deltoid (also known as the

“middle” delt, and often mistakenly called the “medial delt”), and the posterior delt (also known as the “rear” delt) The anterior delt acts to flex the shoulder (raise the arm up), the lateral delt acts to abduct the upper arm (raise your upper arm out directly to your sides), and the posterior delt acts to abduct the shoulder (pull the shoulder back when the elbows are raised)

lateral raise (lateral), constant-tension shoulder press (anterior, lateral), barbell

overhead press (anterior, lateral), close-grip bench press (anterior), machine supported row w/ band (posterior), dip (anterior), seated T-bar row (posterior), db front raise/lateral raise (anterior, lateral), pec deck (anterior), barbell push press (anterior, lateral), barbell floor press (anterior), Arnold press (anterior, lateral,

chest-posterior), cable upright row (lateral), barbell bent over row (chest-posterior), band apart (posterior)

pull-ABS: The abs are a huge web containing many muscles which all have a similar function When talking about the abs, we are typically referring to the rectus

abdominis – which is the muscle that makes the “6-pack” The rectus abdominis acts

Figure 10: Deltoid Anatomy

to flex the spine, rotate

the torso, and resist spinal

extension (prevent your

lower back from arching

inwards)

process

row (via anti-rotation)

– the gastrocnemius (or gastroc for short) and the soleus The gastrocnemius is the big muscle underneath the back of your knee and the soleus is a smaller, flatter muscle which runs underneath the gastroc down to your ankle Both the gastroc and soleus act to plantarflex the ankle (point your toes down)

Figure 12: Anatomy of the Calf Muscles

Figure 11: Abdominal Anatomy

FOREARMS: The web of musculature

of the forearms perform a few primary functions: wrist flexion, wrist extension, wrist supination, and elbow flexion Wrist flexion is pulling your palm towards your inner elbow; wrist extension is the opposite: pulling your palm away from your inner elbow; wrist supination is rotating your hand such that your pinky

is higher than your every other finger, and elbow flexion is pulling your forearm closer towards your shoulder (“curling”) The forearm elbow flexors are stronger when the wrist is in a pronated (palms down) position

originate on the lateral epicondyle of the humerus Most of the anterior muscles originate on the common flexor tendon

insert somewhere on the fingers

hammer curl, wrist extension/flexion, high cable curl, dumbbell pronated curl,

dumbbell hammer curl, dumbbell supinated curl

Figure 13: Posterior

Forearm Anatomy

Figure 14: Anterior Forearm

Anatomy

1: How do I know if I am progressing?

A: Bodybuilding is a marathon, not a sprint It can be difficult to accurately

determine if you are making visual progress day-to-day or even week-to-week

Taking physique progress photos every 4-6 weeks and comparing them side by side is a good way to detect visual differences that you simply wouldn’t notice in the mirror But ultimately, because of the relationship between strength gain and muscle gain, the main metric I want you to use for tracking your progress is strength If

you’re getting stronger, you’re progressing It is strongly recommended to log every workout either in writing (print the program out or use a separate notebook) or in an app, so you don’t have to rely on memory to keep track of personal strength records Taking body measurements a few times a year can also be helpful (arms, thigh, waist, neck) but simply focusing on steady strength progression will be your best proxy for determining muscular progress

F.A.Q.

2: How much muscle can I expect to gain?

A: How you respond to training will be largely determined by genetic factors and your specific training history (i.e How close your are to your genetic “limit”.) As

a rough ballpark estimate for early intermediates with about 1-2 years of lifting

experience, you can expect to gain roughly 0.5-1 lbs of muscle per month (6-12 lbs

of muscle gained in your second year) For intermediate-advanced trainees, 0.25-0.5 lbs of muscle gain per month is reasonable (3-6 lbs of muscle gained per year) For practical purposes, women can divide muscle gain estimates in half

3: What gym equipment should I use?

A: Gym equipment is optional as there are no required pieces of equipment to gain muscle and increase strength With that being said, investing in an 10mm prong or lever belt, knee sleeves, squat shoes, and straps can be beneficial in allowing you to lift more weight for certain exercises

You can find all of my recommended equipment at the following link:

http://Rise.ca/jeff

4: I have a belt When should I wear it?

A: Optionally use a lifting belt for working sets on exercises like squats, deadlifts and overhead (military) presses Strength is a specific skill, so practice every rep in exactly the same way (meaning, if you’re going to use a belt at all, use it consistently and for the same movements) I wouldn’t recommend wearing on a belt on light warm-up sets

5: I am not getting sore from my workouts Is the program not working?

A: Muscle soreness is largely attributed to eccentric contractions [1] and long

muscle length contractions [2] Delayed onset muscle soreness (DOMS) isn’t

required for hypertrophy to occur, but the associated muscle damage might play a role in hypertrophy [3] With that said, the main goal of the program is to increase strength and size, not to get you feeling sore In fact, reduced soreness over time indicates that your body is adapting and recovering, which is actually a good thing for continued progress

6: I am getting very sore from my workouts Should I skip the gym until I am not sore?

A: You may experience increased soreness when you first begin the program

because it is presenting a new stress to your body Foam rolling can help reduce DOMS [4] and increase ROM [5], so if you are consistently getting sore week after week, consider adding a short 3-5 minute foam rolling routine at the end of the

workouts Otherwise, training while sore is not inherently problematic for muscle growth unless it puts you at an increased risk of injury If you’re having a difficult

time getting into position for any of the planned exercises, or finding it difficult

to complete a full ROM due to pain, do not train Otherwise, in the case of mild

soreness, perform a slightly longer warm up for each exercise and use your own discretion with avoiding injury being a top priority One extra rest day will not set you back very far, but a serious injury will

7: Should I eat in a caloric deficit, maintenance, or surplus while running this program?

A: Eating in a slight caloric surplus will yield the best results and best recovery,

however, if your main goal is fat loss, eating in a caloric deficit will be necessary

As a beginner, you can continue to make strength and size progress while in a

moderate caloric deficit and achieve body recomposition (lose fat and build muscle

at the same time) if protein intake is sufficient (0.8-1g/lb bodyweight as a ballpark)

As an intermediate-advanced level trainee, the likelihood of achieving substantial body recomposition is smaller, but still possible So, in all, a caloric surplus is

recommended for optimal progress, but some progress can still occur at caloric

maintenance and even caloric deficit

8: The warm-up isn’t enough for me Can I add to it?

A: You can add warm-up exercises to the protocol but your warm-up shouldn’t take any longer than 10-20 minutes It is important to stay injury-free, so don’t rush into your workout

9 Why is there such little exercise variation from week to week?

A: Changing exercises from week to week is more likely to flatten out the

strength progression curve This is to ensure both progression by adding volume incrementally to these specific movements and mastery of these movements in terms

of form and technique There is exercise variation in exercise selection between

Waves 1, 2 and 3 to avoid monotony and create a novel training stimulus

10 Isn’t this too much volume?

A: Please see “A disclaimer about volume” on page 72

11 Isn’t this too little volume?

A: Please see “A disclaimer about volume” on page 72

12 What do I do after I finished the program?

A: Please see the “Progression” section on page 61 to be able to run this program over and over again

13 What are the blank boxes in the middle of each program for?

A: They are for you to track your weights each week, so you can focus on strength progression from week 1 to week 9 Of course, this will only work if you print the program out The other option would be to keep a notebook and simply pencil

in your lifts each week Keeping up with this habit of tracking is going to be an

extremely important part of your success on this program

14 I can’t do “X Exercise” What should I replace it with?

A: Please see “Exercise Substitutions” on page 74

15 6 days is too much for me What should I do?

A: This program was written with the vast majority of intermediate-advanced trainees

in mind If you only have 4 days per week to train, I’d recommend running my

would recommend skipping day 5 and instead running the program as: Day 2, Day

1, Day 4, Day 3, Day 6 which will still allow you to hit your upper body 3x per week and lower body 2x per week while recovering sufficiently between sessions

Please direct all other question to info@strcng.com Please avoid directing questions about this program to my social media as it is not a reliable means of making

contact with me or getting the correct information Please allow 3-5 business days for a reply.

Before we look at exactly how you should warm-up, it’s important to consider

warming up serves to accomplish The main purpose behind warming up is to

increase core body temperature, which improves performance and reduces

risk of injury [6] [7] Your circadian rhythm will largely determine your core body temperature, meaning it varies throughout the day When you wake up, your core temperature is at its lowest and it increases throughout the day There seems to be

a “sweet spot” for core body temperature in terms of safety and performance, so try not to train too hot or too cold Generally speaking, breaking a light sweat through some form of cardio activity/machine is a good idea before jumping into any heavy lifting Doing at least 5-10 minutes of low-moderate intensity cardio is especially prudent if you train early in the morning [8]

Warm-ups may also serve as a way to increase muscle activation Dynamic

warm-up drills (active stretches that take joints through a range of motion) can improve

WARM UP

performance and force output [9] Don’t simply “go through the motions.” The goal

is to always be very mindful about what muscles are contracting and what movement that contraction is creating

Lastly, foam rolling has been shown to reduce DOMS (delayed onset muscle

soreness) [4] and brief foam rolling with a specific focus on “tight areas” before a session can both improve range of motion [10] and prevent injury [11] Light foam rolling for 2-3 minutes prior to lifting is recommended

Before the first exercise for each bodypart perform a basic loading pyramid:

- Pyramid up in weight with 3-4 light sets, getting progressively heavier

- Such a warm up is only required for Primary Exercises

- For example, if you were working up to 4 sets of 350 lbs for 5 reps on the squat, you could warm up as follows:

• Then begin working sets with 350 lbs for 5 reps

- On a %1RM basis, warm up pyramids can be structured like this:

• Begin working sets

- Note: Remember that such an extensive warm up is only required for Primary Exercises

EXERCISE SETS REPS/TIME NOTES

LOW INTENSITY CARDIO N/A 5-10MIN PICK ANY MACHINE WHICH ELEVATES YOUR HEART RATE TO

100-135BPM

FOAM ROLLING/LACROSSE BALL

N/A 2-3MIN FOAM ROLL LARGE MUSCLE GROUPS: QUADS, LATS, CALVES

OPTIONALLY USE A LACROSSE BALL FOR SMALLER MUSCLE

GROUPS: PECS, DELTS, HAMSTRINGS FRONT/BACK LEG SWING 2 12 12 EACH LEG

SIDE/SIDE LEG SWING 2 12 12 EACH LEG

STANDING GLUTE SQUEEZE 2 15 SEC SQUEEZE YOUR GLUTES AS HARD AS POSSIBLE

PRONE TRAP RAISE 2 15 MIND MUSCLE CONNECTION WITH MID BACK

CABLE EXTERNAL ROTATION 2 15 15 EACH SIDE

CABLE INTERNAL ROTATION 2 15 15 EACH SIDE

OVERHEAD SHRUG 2 15 LIGHT SQUEEZE ON TRAPS AT THE TOP OF EACH REP

WARM UP PROTOCOL

PROGRAM

WEEK

1

LOWER #1 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE

ECCENTRIC-ACCENTUATED STIFF

LEG DEADLIFT

UPPER #1 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE

PAUSE DUMBBELL INCLINE

PRESS

PENDLAY ROW / BARBELL BENT

OVER ROW

CONSTANT-TENSION MACHINE

SHOULDER PRESS

LOWER #2 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE

PRIOR TO MOVING IT OFF THE GROUND

CONSTANT-TENSION LYING LEG

CURL

UNILATERAL

ECCENTRIC-OVERLOADED LEG EXTENSION

TOTAL SET VOLUME: 18

TOTAL SET VOLUME: 17

WAVE 1 / WEEK 1: DAYS 1-3

UPPER #2 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE

BARBELL CLOSE GRIP BENCH

PRESS

MACHINE CHEST-SUPPORTED

ROW W/ BAND

LOWER #3 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE

UPPER #3 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE

NEUTRAL-GRIP PULL-UP /

NEGATIVE NEUTRAL-GRIP PULL-U

3 AMRAP/2 RPE8 2-3min RPE8 AMRAP, THEN DO 2 FORCED NEGATIVES

MYO REPS FLOOR SKULL

CRUSHER

TOTAL SET VOLUME: 19

TOTAL SET VOLUME: 18

WAVE 1 / WEEK 1: DAYS 4-6

PROGRAM

WEEK

2

LOWER #1 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE

ECCENTRIC-ACCENTUATED STIFF

LEG DEADLIFT

ECCENTRIC-ACCENTAUTED/

CONSTANT-TENSION STANDING

CALF RAISE

UPPER #1 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE

PAUSE DUMBBELL INCLINE

PRESS

PENDLAY ROW / BARBELL BENT

OVER ROW

CONSTANT-TENSION MACHINE

SHOULDER PRESS

LOWER #2 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE

PRIOR TO MOVING IT OFF THE GROUND

CONSTANT-TENSION LYING LEG

CURL

UNILATERAL

ECCENTRIC-OVERLOADED LEG EXTENSION

TOTAL SET VOLUME: 18

TOTAL SET VOLUME: 17

TOTAL SET VOLUME: 15

WAVE 1 / WEEK 2: DAYS 1-3

UPPER #2 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE

BARBELL CLOSE GRIP BENCH

PRESS

MACHINE CHEST-SUPPORTED

ROW W/ BAND

LOWER #3 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE

UPPER #3 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE

NEUTRAL-GRIP PULL-UP /

NEGATIVE NEUTRAL-GRIP PULL-U

3 AMRAP/2 RPE8 2-3min RPE8 AMRAP, THEN DO 2 FORCED NEGATIVES

MYO REPS FLOOR SKULL

CRUSHER

TOTAL SET VOLUME: 21

TOTAL SET VOLUME: 18

WAVE 1 / WEEK 2: DAYS 4-6

PROGRAM

WEEK

3

LOWER #1 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE

ECCENTRIC-ACCENTUATED STIFF

LEG DEADLIFT

ECCENTRIC-ACCENTAUTED/

CONSTANT-TENSION STANDING

CALF RAISE

UPPER #1 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE

PAUSE DUMBBELL INCLINE

PRESS

PENDLAY ROW / BARBELL BENT

OVER ROW

CONSTANT-TENSION MACHINE

SHOULDER PRESS

LOWER #2 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE

PRIOR TO MOVING IT OFF THE GROUND

CONSTANT-TENSION LYING LEG

CURL

UNILATERAL

ECCENTRIC-OVERLOADED LEG EXTENSION

TOTAL SET VOLUME: 18

TOTAL SET VOLUME: 17

WAVE 1 / WEEK 3: DAYS 1-3

UPPER #2 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE

BARBELL CLOSE GRIP BENCH

PRESS

MACHINE CHEST-SUPPORTED

ROW W/ BAND

LOWER #3 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE

UPPER #3 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE

NEUTRAL-GRIP PULL-UP /

NEGATIVE NEUTRAL-GRIP PULL-U

3 AMRAP/2 RPE10 2-3min AMRAP, THEN DO 2 FORCED NEGATIVES

MYO REPS FLOOR SKULL

CRUSHER

TOTAL SET VOLUME: 23

TOTAL SET VOLUME: 18

WAVE 1 / WEEK 3: DAYS 4-6